SATURDAY

TODAY THE 8 AM CLASS IS A CrossFit WOD AND THE 9 AM CLASS WILL BE A SWEAT CLASS. IF YOU ATTEND THE 9 AM CLASS, PLEASE DON’T ASK IF YOU CAN DO THE CrossFit WOD AND VICE VERSA. FEEL FREE TO SUB OUT ROWING FOR RUNNING.

OPEN & PERFORMANCE
“Clean House”
5 Rounds (In a 4 Minute Clock):
400 Meter Run
1 Round of “Cindy”
Max Squat Cleans (135/95)

2 Minutes Rest Between Rounds.

FITNESS
“Clean House”
5 Rounds: (In a 4:00 Clock):
400 Meter Run
1 Round of “Cindy”
Max Squat Cleans (95/65)

2:00 rest between rounds.

SWEAT CLASS @ 9 AM

15 min time cap

50 wall balls

40 situps

30 cal row

20 box jumps

10 devil press

20 box jumps

30 cal row

40 situps

50 wall balls

Rest 5 min.

On the 20 min mark … hit it again with half the reps with an 8 min time cap.

Rest 2 min

at the 30 min mark..

5 min amrap:

5 KB or DB squat cleans

10 push ups